As of late, protein supplements have seen a significant increase in prices, owing to the various excise duty revisions. Given the fact that there has been an approximate 50% hike in prices, purchasing whey protein or consuming more than one scoop a day is out of their budget. But that shouldn’t hinder you from completing your daily protein intake, as there are alternate and more economical sources of protein that you can include in your daily diet. In today’s blog, we’ve listed 5 economical sources of protein that you can consider including in your diet.
One of the most economical sources of protein and one that’s extremely popular among vegetarians and vegans is Soy chunks. Packing in 50% protein and costing just Rs 149 a kg, this protein source is extremely economical. What’s more, soy protein is a complete protein I.e it contains all the essential amino acids that your body can’t make.
Before Whey protein ever came around, eggs were considered to be the gold standard of protein. With a PCDAAS (Protein digestibility-corrected amino acid score of 100 that’s a measure used to gauge the quality of the protein, eggs are an absolute must-have for every fitness enthusiast. Costing Rs 5 per egg and containing 7 grams of protein, including Omega 3 fatty acids, Vitamins B12, and D3 just to name a few, eggs are your best bet.
One of the most popular foods found in almost every Indian kitchen is paneer or cottage cheese, it contains a whole lot of protein. Paneer contains 18% protein and since it's primarily just milk solids, minus the liquid whey, it is a slow digesting protein, similar to casein protein, and makes for an ideal pre-bedtime snack or meal. The commercially purchased brands contain 20% of fats, and if you are looking to limit your caloric intake, then you can always make paneer at home as well. A 200-gram packet will cost you Rs 60-65 depending on where you purchase it from.
Rich in Omega 3 fatty acids, peanuts are ideal for those looking for a healthy mid-day snack on a budget. Although peanuts themselves are an incomplete source of protein (they lack one or more essential amino acids) you can always combine them with other sources of protein to make them a complete source of protein. For example, using it as a spread on whole wheat bread ensures that it becomes a complete protein. Just like eggs and paneer, peanuts are high in fats and contain 40% fats. One KG of Peanut butter will cost you Rs 250 and if you find that too expensive, then you can always make some at home as well.
The most popular choice of protein among bodybuilders is chicken breast and although the breast part may be expensive, chicken breast contains 32% protein. A 2 KG pack of chicken breast would cost you Rs 550, which could be high for many. In that case, you can always opt for a whole chicken instead. While chicken thighs may contain a little less protein than chicken breast, it’s packed with flavour and unlike chicken breast, it won’t taste dry and bland. The only thing to watch out for here is the way you prepare the dish, as it's too easy to take healthy food and make it unhealthy.
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